Intermittent Fasting for Weight Loss: A Beginner’s Step-by-Step Guide

 Starter Glossary Intermittent Fasting Losing Weight

In case you are exploring potential options to lose weight in a natural way and enhance your health, then intermittent fasting (IF) could become your new best friend. Instead of thinking about what to eat as in the case of conventional dieting, with intermittent fasting, you are considering when to eat and it is actually not that difficult once you learn how to do it.

Here in this beginner guide, we will take you through what is intermittent fasting, how it helps in weight loss, what are the best fasting method as a beginner and some tips to safely begin fasting.

Intermittent Fasting What is it?

Intermittent fasting is an eating habit which alternates between fasting and eating. You do not have to avoid some foods, you are simply conscious of the time of consuming them. It is not a diet, it is a timing thing. The most common fasting/eating windows are: 16: 8 technique: Fast 16 hours a day, 8 hours where you eat, (e.g., 12 PM to 8 PM) 14:10 Fast:14 hours fast, 10-hour eating window

5:2 Protocol: On 5 days per week, have a normal diet, and only consume 500 to 600 calories on 2 non back to back days Fasting: Eat-stop-eat once or twice a week: 24-hour fasting.

The Way Intermittent Fasting Aids in Weight Reduction

Intermittent fasting has the following effects of weight loss:

The Trackless Calorie Restriction In addition, you will automatically consume less food and this can lead to a decrease in the total number of calories. Better Hormone Physiology Fasting reduces the insulin levels and raises the human growth hormone (HGH) and this helps in burning fat. Boosted Metabolism The level of metabolic rate can be slightly heightened by heart to heart of 14 percent with short fasting. Cellular repair and fat use When you fast your body burns up stored fats and initiates processes of cell repair. A number of studies as well as Harvard and Johns Hopkins reports show the advantages of IF in the diminishment of visceral fat and integumental health.

Non-Weight-Reduction Health Benefits info

Although the intermittent fasting approach is used widely to assist people in losing weight, other substantial benefits emerge with the practice:

• Better sugar levels
• Reduced inflammation
• Reduced chances of Type 2 diabetes
• Improved brain performance and thinking ability
• It may help prolong life through cellular regeneration

Step-By-step Intermittent fasting Guide

Steps 1: Select a Fasting Plan As a beginner start with 12:12 or 14:10. Start gradually until 16:8. Step 2: Choose a Fasting Starting Time Take another example and decide to stop eating after 8 PM and start your first meal at 12 PM the following day. Step 3: Drink a lot of water While Fast What? Drink water, pure coffee, herbal teas- no sugar and no creamers. 4th step: Breaking The Fast Have a light meal that contains nutrients or had a light meal with eggs, avocado toast, or smoothie. Step 5: Consistency To create a sustainable routine, fast at least 4 days – 5 days of the week.

Each individual will have unique goals, but in theory what should people eat during eating window?

The intermittent fasting scheme is most effective with the intake of whole and nutritious foods. Focus on: 

• Foods with a lot of proteins (eggs, thin meat, legumes)
• Good fats (avocado, nuts, olive oil)
• Veggies containing a lot of fiber (spinach, broccoli, kale)
• Whole grain (brown rice, quinoa)
• Fruits with low amount of sugar (berries, apples)

It is better to eat snacks and sweet drinks only at the eating window.

Who is not Suitable to do Intermittent Fasting? It is true that in most instances, IF is very safe but it is not everyone. Do not start or talk to the doctor in case you:

• Pregnant or breast feeding
• Eating disorders in the past
• Diabetes or the problem of blood sugar?
• Use drugs that need food consumption

Tips to succeed

Take it easy: Do not rush to 16:8. Hydrate yourself: Majority of the hunger pangs are nothing but dehydration. Sleep well: good night sleep aids in regulating the hunger hormones. Busy yourself: the more you are able to keep yourself occupied, the easier it will be to fast. Monitor progress: use the apps such as Zero or Life Fasting Tracker.

A list of Apps recommended for IF

Zero (free): Monitors fasting time and the information is provided. My fitness pal: Combines fasting and calorie tracking. Fast Habit: Quick Easy timer with reminders.

Final Thoughts:

Intermittent fasting is not the magic pill, but it is a science-based and effective tool that can allow you to lose weight without going out of your way, boost your energy, as well as make you feel more organized and in control of your eating patterns.

The secret is to begin with baby steps, have patience and listen to your body. In a couple of weeks, you can find yourself slimming your waistline as well as your general health.